2025-09-06 WoD

WARM
3 min row
std warmup
deadlift drills

MAIN

A. work up to a heavier-than-WoD deadlift
5x95, 5x135, 5x185, 4x225

B. 3x5 wallball 20#

C. 10 min AMRAP
{
ME Wallball
* Every break, do 20Du or 10 cal row, or 10 burpees
}
20, 20, 10, 15, 15, 10
2x20DU, 2x10cal row, 2x10burpees

5 min rest

D. 20min AMRAP. Partner workout, you-go-I-go
{
2 block run buy-in
then repeat
{
5 pushup
5 boxjumpover 24"
5 deadlift 185#
}
2 block run cash-out
}
12 full rounds (each), then 10 reps each of the 13th round

2025-09-05 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
3 S2O, ascending (1 power clean to shoulders, Pushpress/PushJerk)
4 C2B pullups
1 block run
}
Weights: 95, 115, 135, 155

B. 20 min AMRAP
{
6 S2O 135 (2x 1 powerclean + 3 PushJerk)
12 C2B Pullup
3 block run
}
4 rounds even

2025-09-04 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 6x3 FrontSquat
warm: 5x45, 5x95, 5x135
main: 5x3@185# (ran out of time before 6th round)

B. (Superset w A) 3x10 Hanging Leg Raise

C. 10 min AMRAP. 2,4,6... of
{
DBFrontSquat 2x35# (rx was 2x50#)
T2B
}
2,4,6,8,10,12,14.. then 16FS+8T2B = 156 reps 

2025-09-03 WoD

WARM
200m run
std warmup
snatch drills

MAIN

A. 3 rounds of the complex below, then work to a heavy 2 rep power snatch
{
{
1 HighHangSnatch(from pockets)
1 HighHangSnatch
1 HangSnatch
} 65, 75, 85#

2 HangSnatch 95, 105, 115, 125(Failed)
}

B. (Superset w A) 4x20 DU

C. 4 rounds, each 2 min, with 2 min rest, score is cals
{
7 HangPowerClean 95# (Rx was HPS 75#)
50 DU
Row for cals in remaining time
}
cals: 8,11,9,15

D. 1 HSHold
}

2025-09-02 WoD

WARM
400m run
std warmup

MAIN

A. 5x5 benchpress - same weight on all - not for time
warm: 5x45, 5x95
main: 5x5 @ 115#

B. (Superset w A) 5x3-5 rep strict pullups (or weighted, which was what I did)
5x26#, 4x35#,  3x44#, 2x53#, 1x70#

C. 4 rounds for time
{
25 abmat situps
12 DB InclineBench on medball 2x30# (Rx was 2x50#)
9 Strict pullups
}
9:24

I added

D. 1 HSHold

2025-09-01 WoD

 //Labor day - Hero WoD

WARM
2 block run
Tabata of various movements
Several of each of the movements in the WoD

MAIN

A. "Whitten" - Hero WoD - 5 rounds for time
{
22 KBS (was supposed to be AKBS, I did RKBS) 53#
22 BoxJump 24"
2 block run
22 burpees
22 WallBall 20#
}
time: 42:30